In a world where beauty products promise miraculous transformations, it’s easy to forget that true beauty emanates from within. As a naturopath, I’ve seen firsthand the profound impact that nutritional medicine can have not only on one’s overall health, but also from a more aesthetic perspective – one’s appearance. The key to unlocking your natural beauty does not lie in the latest beauty trend but in nourishing your body with wholesome foods that support its innate healing processes.
Nutritional medicine is not merely about eating to sustain life, it’s about using food as medicine to optimise health and vitality from the inside out. Our skin, hair and nails are outward reflections of our internal health and when we provide our bodies with the essential nutrients they need, the results speak for themselves.
Here are some ways you can use your food as true medicine to support your inner and outer radiance.
Skin health
Antioxidant-rich foods: Incorporate antioxidant-rich foods such as berries, leafy greens and colourful vegetables into your diet to combat free radical damage that leads to premature aging and disease. Antioxidants are one of the most powerful foods to promote longevity and true health.
Omega-3 fatty acids: Foods such as fatty fish, flaxseeds and walnuts are rich in omega-3 fatty acids (EPA and DHA), which help maintain skin hydration, elasticity and reduce inflammation. Aim to have at least one tablespoon of healthy fats in each meal.
Vitamin C: Citrus fruits, bell peppers and kiwi are excellent sources of vitamin C, a crucial nutrient for collagen synthesis, skin repair and protection against sun damage.
Zinc: Foods such as oysters, pumpkin seeds, chickpeas and lentils provide zinc, essential for skin cell regeneration, wound healing and a powerful mineral for acne management.
Hair and nail health
Protein-rich foods: Protein provides the building blocks of hair and nails and should be included in every meal, as a palm size portion to support the growth and strength of nails and your overall health. Choose hormone free, wild caught or grass- fed animal products such as red meat, chicken, fish and eggs. Vegetarian sources include quinoa, beans, legumes and nuts.
Biotin: Foods like eggs, nuts, seeds and sweet potatoes are rich in biotin, a B-vitamin that promotes healthy hair, nails and skin. If you have ever had a “hair, nail and skin supplement” you may have noticed biotin is often in there. Food will always be superior, so be sure to start with food over supplements.
Silica: Incorporate silica-rich foods such as cucumbers, bell peppers and oats to support collagen production, improve hair strength and enhance nail health.
Iron: A lack of iron can lead to hair loss, so be sure to enjoy adequate iron-rich foods, alongside the important cofactors to support iron absorption. Iron-rich foods include high-quality red meat, leafy greens, lentils and tofu. The key cofactors for iron absorption include vitamin C (found in citrus fruits, strawberries, bell peppers and broccoli), copper (organ meats, nuts, seeds, shellfish and whole grains) and beta carotene (organ meats, carrots, sweet potatoes and spinach).
General nutritional medicine tips
Hydration: Drink plenty of water and consume hydrating and alkalising foods such as watermelon, cucumber and celery.
Gut Health: Support gut health with probiotic-rich foods like yogurt, kefir and fermented vegetables, as a healthy gut microbiome is linked to clear skin, strong hair and a glowing complexion.
Whole Foods: Focus on whole, unprocessed foods while minimising refined sugars and unhealthy fats such as those found in fast foods, bakery goods and junk food that are associated with inflammation and disease.
Herbal Teas: Enjoy herbal teas such as green tea, chamomile and rooibos, which are rich in antioxidants and promote hydration, detoxification and skin health.
External beauty begins with what we put on our plates. By embracing nutritional medicine and nourishing your body with wholesome foods rich in essential nutrients, you can reduce the need to rely on products and instead achieve true beauty from within. Beauty is not skin deep – it’s a reflection of our inner vitality and wellbeing.
